With so many different forms magnesium, it’s easy to get lost.

In this newsletter, I will go over each form, what they are best used for, and my recommendation for the best one.

Why You Need Magnesium

We used to get enough magnesium from our diet.

But now our soil is overfarmed and lacks nutrients. As a result, the vast majority of people are deficient in magnesium.

Low levels can impede mitochondrial function—which is the root of disease, aging, and cellular degradation.

Magnesium is also involved in over 300 enzymatic processes in the body including vitamin D activation, and heart, kidney, and muscle function.

Forms of Magnesium, Ranked

Below you will find every form of magnesium. I have split them into three parts:

“Worst” - these are not necessarily bad for you but come with side effects you want to avoid.

“Case-Specific” - these are all great and are best used for a specific benefit.

“Best” - this is my personal recommendation. You derive the most benefit choosing this one.

Worst

Magnesium citrate - Laxative With Side Effects

This form can improve arterial stiffness and improved bowel movements since it is a laxative.

However, this form can cause abdominal cramping, electrolyte imbalances, and mineral deficiencies that can lead to excessive dehydration.

When taken long-term, it can also lead to copper imbalance, iron metabolism disorders, and increased oxidative stress.

Magnesium oxide - Laxative But Poorly Absorbed

Magnesium oxide can also improve bowel movements and has antispasmodic effects. However, it is poorly absorbed in the body.

Magnesium aspartate - May Over-Stimulate Neurons

This form is known for improving cardiac function and acid-alkaline balance control in the body.

However, it’s bound to aspartate, which is an excitatory neurotransmitter that may stimulate neurons to injury or cell death at high doses.

Case-Specific

Magnesium Malate - Brain Health

This is naturally found in fruits and is believed to be the most bioavailable form.

This may help with migraines, blood sugar control, and easing stress/depression.

Magnesium Sucrosomial - Great For Kids

This form of magnesium helps with energy production, immune system health, bone health, and development. It is great for growing children.

Magnesium Taurate - Best Form For Your Heart

This form is called the best form for your heart.

One study notes, “the complex magnesium taurate may thus have considerable potential as a vascular-protective nutritional supplement.”

Also a good option for protecting yourself against COVID/vaccine symptoms.

Magnesium Orotate - For Athletes

Orotate is also great for the heart and is best for athletes since it can improve energy, performance, and recovery.

Magnesium L-Threonate - Increase Your Memory

This form improves memory and brain function.

One study found that it increased long and short-term memory by 54% and 15% respectively.

My Recommendation: Glycinate

My favorite form is Magnesium Glycinate.

This form is bound to glycine, a crucial amino acid that plays a role in the production of some of the most important molecules in the body, like collagen and glutathione.

You can learn more about glycine here.

Magnesium Glycinate is also great for sleep. It has a calming effect on the brain and helps reduce brain chatter, making it easy to fall into a deep sleep.

The company I use for glycinate is called Jigsaw. They have the highest quality supplement in my opinion, since they’ve been 3rd Party Verified.

I am affiliated with them so click below for $10 off (they have both glycinate and malate):

Until next time,

Kashif Khan

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. Information on this site is provided for informational purposes only. It is not meant to substitute for medical advice from your physician or other medical professional. You should not use the information contained herein for diagnosing or treating a health problem or disease, or prescribing any medication. If you have or suspect that you have a medical problem, promptly contact your regular health care provider.